Text me what you thought of the show 😊I share three evidence-based strategies to reduce circadian disruption, sleep deeper after nights, and protect long-term health without chasing perfection. Light timing, a simple breath reset, and a true blackout sleep environment form a practical plan you can start tonight.• Why circadian rhythm misalignment drives night shift risks• How morning light ruins daytime sleep and how to block it• What makes orange blue-blocking lenses essential on commute• How to build a cave-dark, cool, quiet sleep space• When and why to get daylight after waking• The 4–6/8 breath reset for nervous system calm• How longer exhales lower arousal and improve focus• Treating post-night sleep as a strategic nap• One-strategy homework to build consistencyIf you want to know more about me or work with me, you can go to ahealthyshift.comIf you enjoyed this episode, be sure to subscribe so you get notified whenever a new episode is releasedIt would also be ever so helpful if you could leave a rating and review on the app you're currently listening onSupport the show---------------------------- ANNOUNCING "The Shift Workers Collective" https://join.ahealthyshift.com/the-shift-workers-collective Click the link to learn all about it----------------------------- YOU CAN FIND ME AT Website Instagram LinkedIn Shift Work Health and Wellbeing Seminars One2One Coaching _____________________ Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death. _______________________

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